Canned chickpeas vs Edamame, cooked
In short
For the same 100 calories you eat 114 g of canned chickpeas or 71 g of edamame, cooked. More in canned chickpeas: vitamin B6 (6.7×), sodium (3.5×) and fiber.
More in edamame, cooked: folate (7.2×), thiamin (3.6×), copper, riboflavin (6.3×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
114 g · 5.6 g protein · 15.3 g carbs · 2.2 g fat
71.4 g · 8.2 g protein · 6.2 g carbs (1.5 g sugars) · 5.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Folate28.4 µg · 204 µg7%51%
- Vitamin B60.54 mg · 0.081 mg32%5%
- Sodiumlimit316 mg · 90.7 mg14%4%
- Thiamin (B1)0.036 mg · 0.13 mg3%11%
- Copper0.17 mg · 0.24 mg19%27%
- Riboflavin (B2)0.017 mg · 0.11 mg1%8%
- Protein5.6 g · 8.2 g11%16%
- Fiber5 g · 3.6 g18%13%
- Total fat2.2 g · 5.4 g3%7%
- Vitamin C0.11 mg · 3.8 mg<1%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Saturated fatlimit0.23 g · 0.9 g1%·5%
- Cholesterollimit0 mg · 1.4 mg0%·<1%
- Carbohydrates15.3 g · 6.2 g6%·2%
- Potassium164 mg · 301 mg3%·6%
- Calcium39.8 mg · 43.6 mg3%·3%
- Iron1.4 mg · 1.6 mg8%·9%
- Magnesium30.7 mg · 44.3 mg7%·11%
- Phosphorus90.9 mg · 117 mg7%·9%
- Zinc0.78 mg · 0.95 mg7%·9%
- Selenium2.3 µg · 0.57 µg4%·1%
- Vitamin A1.1 µg · 18.6 µg<1%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.15 mg · 0.63 mg1%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline37 mg · 39.1 mg7%·7%
Reported for only one of the two, so not compared: manganese, vitamin E, vitamin K, pantothenic acid (B5).
From USDA FoodData Central: Canned chickpeas (SR Legacy 175206), Edamame, cooked (Survey (FNDDS) 2707436). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.